Session 5

Yoga for Back Relief is a series guided by Petra, designed to gently restore and strengthen your back and pain relief. We’ll begin with restorative practices to release tension and support healing using simple props like pillows, blankets, and towels. Step by step, you’ll move into safe strengthening exercises for the back, core, and glutes — the key areas for long-term spinal health. Accessible for all ages and fitness levels, including those with herniated discs or chronic back pain.

Exercises in This Workout

1. 1

   Supine Spinal Breathing

   2 minlow

   spinelower back
2. 2

   Rest

   16slow

   full body
3. 3

   Glute Bridges with Arm Extension

   2 minlow

   glutescore
4. 4

   Glute Bridge Pulses

   33smedium

   gluteslower back
5. 5

   Rest

   2 minlow

   full body
6. 6

   Side Lying Leg Lifts (Right Leg)

   57smedium

   glutesouter thighs
7. 7

   Side Lying Leg Lift Pulses (Right Leg)

   24shigh

   glutesouter thighs
8. 8

   Rest

   31slow

   full body
9. 9

   Side Lying Leg Swings (Right Leg)

   2 minmedium

   gluteships
10. 10

    Side Lying Leg Swing Pulses (Right Leg)

    21shigh

    gluteships
11. 11

    Side Lying Leg Hold Front (Right Leg)

    6shigh

    gluteships
12. 12

    Rest

    37slow

    full body
13. 13

    Clamshells (Right Leg)

    2 minmedium

    gluteships
14. 14

    Clamshell Hold (Right Leg)

    12shigh

    gluteships
15. 15

    Rest

    25slow

    full body
16. 16

    Side Lying Leg Circles (Right Leg)

    32smedium

    gluteships
17. 17

    Side Lying Leg Hold Front (Right Leg)

    11shigh

    gluteships
18. 18

    Rest

    48slow

    full body
19. 19

    Side Lying Leg Lifts (Left Leg)

    52smedium

    glutesouter thighs
20. 20

    Side Lying Leg Lift Pulses (Left Leg)

    24shigh

    glutesouter thighs
21. 21

    Rest

    21slow

    full body
22. 22

    Side Lying Leg Swings (Left Leg)

    2 minmedium

    gluteships
23. 23

    Side Lying Leg Swing Pulses (Left Leg)

    21shigh

    gluteships
24. 24

    Rest

    22slow

    full body
25. 25

    Clamshells (Left Leg)

    56smedium

    gluteships
26. 26

    Clamshell Hold (Left Leg)

    10shigh

    gluteships
27. 27

    Rest

    45slow

    full body
28. 28

    Tabletop Leg Extension Hold (Right)

    50smedium

    coreglutes
29. 29

    Tabletop Leg Extension Hold (Left)

    51smedium

    coreglutes
30. 30

    Rest

    27slow

    full body
31. 31

    Tabletop Leg Pulses (Right)

    33smedium

    glutescore
32. 32

    Tabletop Leg Pulses (Left)

    33smedium

    glutescore
33. 33

    Rest

    37slow

    full body
34. 34

    Cat-Cow Stretch

    45slow

    spinelower back
35. 35

    Rest

    17slow

    full body
36. 36

    Figure Four Stretch (Right)

    55slow

    gluteships
37. 37

    Supine Spinal Twist (Left)

    56slow

    spinelower back
38. 38

    Figure Four Stretch (Left)

    2 minlow

    gluteships
39. 39

    Supine Spinal Twist (Right)

    2 minlow

    spinelower back
40. 40

    Rest

    15slow

    full body
41. 41

    Supine Hip Circles

    41slow

    hipslower back
42. 42

    Savasana

    3 minlow

    full body
43. 43

    Full Body Stretch

    19slow

    full body

More Yoga Workouts

Session 6

29 min · Petra Kapiciakova

Workout 7

21 min · Mish Naidoo

Workout 6

23 min · Linda Chambers

Session 2

30 min · Petra Kapiciakova

Session 3

27 min · Petra Kapiciakova

Workout 3

21 min · Mish Naidoo

Frequently Asked Questions